Depth Drop

Quads, Hamstrings, GlutesBox

High-intensity drill designed to train landing force absorption and foot stiffness. Involves stepping off a box and absorbing impact with an immediate reactive bounce—requires solid conditioning.

How to do it

1Stand on the edge of a box with feet hip-width apart.

2Step forward off the platform with one foot—do not jump upward.

3Land on both feet simultaneously, absorbing impact by flexing your knees and hips.

4Immediately absorb the force and launch into a short vertical or forward bounce.

5Stick the final landing cleanly and reset for the next rep.

Common mistakes

Jumping up off the box as you step off, drastically increasing drop height and joint stress.

Landing on locked, straight legs, sending a severe shockwave through your spine.

Letting your knees cave inward upon landing, placing dangerous stress on your knee ligaments.

Breathing

Inhale as you step off the box, then exhale sharply the moment your feet hit the floor.

Make it harder or easier

To make it easier, use a lower box and stick the soft landing without a bounce.

To make it harder, slightly increase the height of the box.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.